PROJECT

ON
YOGA

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PRAYER

PRAYER

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GURUR BRAHAMA ; GURUR VISHUNU,

GURUR DEVA MAHESHWARA,

GURUR SAKSHAT PRA BRAHMA,

TASMAI SHREE GURUVE NAMAHA;

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INTRODUCTION TO
YOGA

The word of yoga means to join unite or merge. It is derived from the Sanskrit
root “Yuj” . Yoga is a science and an art. The practice of yoga integrates the body
with the mind and the mind with the soul, thereby helping us to understand our
own natures and to live harmoniously with our fellowmen.
Yoga can be practiced by all irrespective of race, color, caste, creed, sex
and age.
Most people are aware of only aspects of yoga, the asanas and meditation,
yoga is more than these two aspects. It is in fact, an eight fold path called
Ashtanga yoga.

• SAMADHI
• DHARANA
• DHYAN
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 • PRANAYAM
• ASANA
• NITYAMA
• YAMA
Yoga is an ancient philosophy of life as well as a system of exercises that
encourages the union of mind, body, and spirit. In the words of Patanjali, author
of the Yoga Sutras, "yoga is the ability to focus the mind on a single point without
distraction." Yoga is a physical discipline; it uses the body and breathing to
develop self-awareness and mental clarity.

There is simply no other discipline quite like yoga because it utilized the
body, mind and spirit, all in one practice. Yoga is indeed a spiritual path that is
based on ancient sacred philosophy, but one does not need to make an ethical
decision when practicing yoga, rather finding your own path is wholly accepted.
The holistic benefits of yoga are suitable for the young or old, sick or well, with
any religious background. The secrets of yoga are inwardness, concentration,
and purification of mind and body with cleansing thoughts and food.

What is Yoga: Definition of Yoga

Ancient Yogis had a belief that in order for man to be in

harmony with himself and his environment, he has to
integrate the body, the mind, and the spirit. For these three
to be integrated, emotion, action, and intelligence must be
in balance. The Yogis formulated a way to achieve and
maintain this balance and it is done through exercise,
breathing, and Meditation - the three main Yoga
structures.

In Yoga, the body is treated with care and respect for it is

the primary instrument in man's work and growth. Yoga Exercises improve
circulation, stimulate the abdominal organs, and put pressure on the glandular
system of the body, which can generally result to better health.

Breathing techniques were developed based on the concept that breath is the
source of life. In Yoga, students gain breathing control as they slowly increase
their breathing. By focusing on their breathing, they prepare their minds for the
next step - Meditation.

There is a general misconception that in Meditation, your mind has to go

blank. It doesn't have to be so. In Meditation, students bring the activities of the
mind into focus resulting in a 'quiet' mind. By designing physical poses and
Breathing Techniques that develop awareness of our body, Yoga helps us
focus and relieves us from our everyday stress.

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PADMASANA

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 Statue of Shiva performing Yogic meditation in the
Padmasana posture

Padmasana - The Lotus pose

"Padma" means "lotus" in Sanskrit. "Padmasana" means sitting in the "Lotus
Posture". This posture is called Padmasana because the arrangement of the
hands and feet resemble a lotus when seen from a distance. The two feet placed
upon the opposite thigh resemble the leaves while the two hands placed one over
the other resembles the lotus in full bloom.

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 Sequence

• Sit erect.
• Stretch out your legs in front of you and keep the heels together.
• Hold the right ankle with the right hand and the right big toe with the left hand.
Bending the right knee outwards, pull round the right foot towards your left
groin line. Set the foot firmly at the root of the left upper thigh. The heel should
lightly press the left side of the lower abdomen. The foot must lie fully
stretched over the left thigh with its sole turned upwards. Keep the right knee
pressing the floor.
• Similarly, fold the left leg and place the foot firmly at the root of the right upper
thigh. The foot must lie fully stretched over the right thigh with the sole turned
upwards. Keep the left knee also pressing the floor.

• 1 • 2 •
•
3

•
•

• 4 • 5

•
•

• With both legs now interlocked, keep the spine, neck and head erect.
• Place one palm upon the other, both turned upward and cupped, and rest
them on the upturned heels a little below the navel.
• Remain in this posture in perfect ease until you begin to be uncomfortable.

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• Unlock the footlock. Stretch out your legs and return to the original sitting
position

Benefits:

• Sitting in Padmasana will help to reduce excess fat in the abdomen,

buttocks and thighs.

• This posture strengthens the thighs and calves and provides elasticity to the
hamstring muscles.
• Padmasana develops the correct carriage of the body with perfect equilibrium
since the spine has to be kept straight during the practise.
• The important muscles, ligaments and tendons of the lower extremities are
extended and flexed while sitting in Padmasana and relaxed when it is
released.
• This posture promotes a rich supply of blood to the organs in the pelvic and
the abdomino-genital regions while the flow of blood to the lower extemities is
limited. Since more blood is made to circulate in the lumbar region of the spine
and the abdomen, the spine and the abdominal organs are toned up.
• It firms up the coccygeal and sacral regions of the spine and the sciatic nerve.
It also tones up the colon.
• It limbers up stiff knees and ankles and improves the flexibility of the hip-joints.
It relieves arthritic pain in these areas.
• Minor spinal deformities are set right.

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VAJRASANA

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 VAJRASANA
The vajra or thunderbolt is regarded as the weapon of lord Indra, the lord the
gods. Similarly this asana may be regarded as the king of all asanas related with
the mind, the king of all the senses. Vajra is major pulse (nadi) directly related
with the genito- urinary system which regulates the sensual energy of body.
There are over all fourteen asanas in Vajrasana series. All these asanas are
related with the digestive system and sensual energy of a person. Therefore
control of vajra nadi leads to sublimation and control of sensual energy.
Vajrasana series asanas are most recommended in therapeutic yoga. There is
hardly one person who has never been afflicted with sensual or digestive
problems. After certain age even waist pain is normal problem. The vajrasana
series plays an important role in alleviating waist pain, spinal chord or shoulder
pain. These are also quite effective during menstrual disorders and abortions like
problems or even normal delivery. That is why these days various doctors
recommend yoga for safe and normal delivery. There is no time boundation for
these asanas with only provision that you are on empty stomach and healthy.
One can perform vajrasana even during menstruation. This relives one from
pelvic strain, waist pain or burning sensation. During Vajrasana the vital energy
flow is towards sahsradhara from muladhara which helps in meditation. Thus the
sensual energy is promoted towards spiritual upliftment. Even that person
afflicted with sciatica and slip disc who find unable to sit in meditational poses,
can practice vajrasana easily.

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 SEQUENCE
Bend the knees and holding them together sit down.
Place the buttocks over both the soles.
Keep the fingers closed.
Hold the spinal chord and the neck straight.
Place the palms over the knees.
Relax and close the eyes.
Remain conscious towards the physical balance and breathing.
Do not allow the body to move forward or backward.
Hold the big toes over each other provided your body is flexible
enough.
Practice this according to one's time and comfort particularly just
after the meal.
During this period breathe from abdomen.

BENEFITS

• Strengthens the pelvic muscles.

• Prevents hernia.
• Relieves piles.
• Digestion.
• Constipation.
• Dilated testicles and hydrocele.
• Hyper acidity and peptic ulcer.
• Assists in labor.
• Alleviates menstrual disorder.
• Sciatica and sacral infections.
• Slip disc. trual disorders and pain.

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The various TYPES in Vajrasana series are listed below.
Thunderbolt Pose Intoxicating Bliss
Breath Balancing Gracious Pose
Roaring Lion Hero Pose
Cat Stretch Tiger Pose
Hare Pose Striking Cobra
Bowing Pose Camel Pose
Half Camel Sleeping Thunderbolt

SHASHANKASAN
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Sasankasana - The Hare Pose

"Sasanka" means "hare" in Sanskrit. The final position of this asana resembles a
bounding hare.

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 Sequence:

1. Sit in Vajrasana.
2. The posterior should rest between the inner edges of the heels.
3. Keep thighs and knees together and soles upturned.
4. Inhaling, raise the arms over the head and keep them stiff and straight.
5. Palms should be turned outwards.
6. Keeping the inside of the upper arms touching the ears and holding your
breath, lean backward as far as possible.
7. Exhaling and keeping the inside of the upper arms touching the ears, bend
your pelvis and the whole trunk slowly forward from your posterior bones
without raising your seat from the floor. While doing so, bring your head and
arms down till the palms rest on the floor.
8. Slide the hands forward along the floor to the maximum extent and rest
your forehead on the floor in front of your knees.
9. Keep the palms together and thighs pressing the abdomen.
10. Hold out your breath and maintain this position for about five seconds
or as long as comfortable.
11. Inhaling, return slowly to the starting position in the reverse order,
keeping the inside of the upper arms touching the ears and without raising
your seat.

Benefits:

• Sasankasana stretches the shoulder girdle and the sacral region of the
spine.
• The arms, shoulders and the upper back are well stretched.
• Stooping shoulders are set right.
• This posture offers good traction to the spine, relieving spinal problems.
• It also gives relief in cases of slipped disc.
• It brings a copious flow of blood to the brain and face.

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• It strengthens the knees, ankles and insteps.
• Leaning backward tones the abdominal muscles and organs and improves
digestive power.

BUDDHA PADMASAN

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Baddha Padmasana - The Locked Lotus Pose

"Baddha" means "bound' or "locked-up" in Sanskrit. The limbs of the body (both
arms and legs) are firmly 'locked-up' and immobilized in this posture so as to give
it steadiness. In this posture, the big toes are grasped by the fingers with arms
crossed from behind.

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 Sequence:

1. Assume the Padmasana posture, placing the feet high on the thighs, close
towards the groin.
2. Extend your right arm behind your back and reach round until your right
band is near the left hip.
3. Lean forward a little.
4. Twisting the trunk to the right, catch hold of the right big toe, resting on the
left thigh firmly with the forefinger and the middle finger.
5. Sit erect and hold the position for a few seconds.
6. Similarly, extend your left arm behind your back and crossing the right
forearm, reach round until your left hand is near the right hip.
7. Lean forward a little.
8. Twisting the trunk to the left and bringing the shoulder blades together,
catch hold of the left big toe resting on the right thigh firmly with the
forefinger and the middle finger.
9. Sit erect and hold the position for a few seconds.
10. The arms and legs are now firmly locked-up.
11. Keep the spine, neck and head erect.
12. Draw in the abdomen.
13. Both knees must press the ground.
14. Look straight ahead.
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 15. Breathe normally.
16. This is the final position.
17. Maintain this posture motionless for about ten seconds or as long as you
are comfortable.
18. Release the hands and unlock the foot lock.
19. Stretch out the legs again and assume the normal sitting position.
20. Practice the same, alternating the legs.

Caution:

• Practice this asana only after mastering Padmasana as it demands a high

degree of skill.
• Grasp the right big toe with the fingers of the right hand and the left with the
fingers of the left hand.
• Pregnant women must not practise this asana.

Benefits:

• The benefits of Padmasana also accrue from Baddha Padmasana and

bring greater flexibility to the legs.
• The stubborn joints of the shoulders, elbows, wrists, lower back, hips,
knees, ankles and toes arc well stretched and become more supple.
• Pain in the shoulders and back is alleviated.

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What is Gomukhasana?

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Gomukhasana or the Cow-face Pose derives its name from Sanskrit where go
means cow and mukha means face. The word go also means light thus gomukh
refers the light in or of the head or lightness of the head.

Go" means "cow" and "Mukha" means "face" in Sanskrit. When this asana is
performed, the final position of the legs resembles the face of a cow.

Sequence:

1. Sit erect in Sukhasana.

2. Stretch out the legs straight in front of you.
3. Fold back the left leg a little. Raising the right knee, draw in the left foot
beneath the right thigh and set the heel on the side of the right buttock, just
touching
4. it.
5. The toes and the lower edge of the left foot must lie flat on the floor with the
sole turned upwards and the toes pointing away from the body.
6.
7. Keep the thigh of the folded left leg straight in front of you.
8. Drawing in the right foot and crossing it over the left thigh, set the heel on
the side of the left buttock, just touching it.
9. Bring the knees exactly one above the other and both of them should be
directly in front of you.
10. Sit erect.
11. Twist the left arm from the elbow and bring the forearm upwards behind the
back, moving up the back of the hand along the spine. Push the forearm up
as far as it will go.
12. Raise the right arm straight up, the upper arm touching the ear.

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 13. Folding it back at the elbow, slide down the forearm behind the back over
the right shoulder, palm and fingers facing inward, till the right hand meets
the left hand.
14. Lock the forefingers of both hands together.
15. Keep the head, neck and spine erect.
16. Look straight ahead.
17. Return to the starting position in the reverse order.
18. Repeat the entire procedure by reversing the positions of the legs and
arms.

What are the benefits of Gomukhasana?

Gomukhasana helps in relieving pain in hip and lower extremeties. It helps to

make the spine straight and improves body posture. It is very useful in arthritis
and dry piles. This asana is also beneficial in respiratory problems as it
automatically gives exercise to the lungs.

Who should not practice Gomuklhasana

People suffering from bleeding piles should avoid this asana. Do not practice this
asana if you have serious neck or shoulder problems.

TRIKONASAN

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Trikonasana - The Triangle
POSE

"Tri" means 'three', 'Kona' means 'angle', and 'Trikona' means 'triangle' in
Sanskrit The straight legs with the floor between the feet resemble the three
sides of a triangle in this asana. Hence the name.

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Sequence:

1. Stand erect. Keep the feet sufficiently apart.

2. Inhaling, raise and stretch out your arms sideways to shoulder level and
parallel to the floor with palms facing downward.
3. Exhale slowly and breathe normally a few times.
4. Take a deep breath.
5. Exhaling slowly, rotate the trunk and head together from the waistline all the
way around to the left without moving the feet or changing the position of
the arms, and complete the exhalation. Hold this position for a few seconds
while holding out your breath.
6. Hold this position for a few seconds while holding out your breath.
7. Take a deep breath again.
8. Exhaling slowly, extend your right arm downward towards the left big toe
without bending the knees. While the right arm is moving downward, bend
down your head and trunk slowly to the left from the waist.
9. Rest the fingertips of the right hand on the left big toe.
10. Raise and stretch your left arm straight up and bring it in line with your
lowered right arm, keeping the left palm turned inwards.
11. Holding out your breath, turn your head to the left and look up quickly at the
fingertips of your left hand.
12. Still holding out the breath, again turn your head downwards and look down
quickly on the left big toe and look up at the fingertips of the raised hand a
second time.
13. Maintain this position as long as you can comfortably hold out your
breath.
14. Inhaling, release the right hand, twist the trunk and head back and rise up
slowly to the erect standing position, lowering the left arm to the shoulder
level and rotating the right arm sideways up to shoulder level in a wide
circle.
15. Exhale slowly and take a few normal breaths.
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 16. Repeat the whole exercise, twisting the trunk and head to the right.

Caution:

• The movements must be very slow and rhythmical.

• Keep the knees and elbows straight throughout this asana.
• Bend only to the sides. While bending, the trunk must not sway forward.
Your hips should not move so that the pull comes from your waist. Do not
twist the trunk or hips.
• While bending, your feet should not slip.
• Bend the trunk little by little by sliding the palm lower and lower towards the
foot, going a little further each time you practice. The movement must be
continuous without interruption at any stage.
• Shift the weight of the body to the left when your left arm slides down on
the left leg, and vice versa.
• If you cannot touch the ankle-joint, hold on to any portion of the leg as near
to it as you can manage.

Benefits:

• It removes tension from the neck and the side muscles and opens up the
chest and expands it.
• It exercises the hips and the buttocks.
• This asana reduces excess fat in the abdomen, waist and hips and
massages that area of the flank where fat accumulates. It thus gives the
body a graceful form with minimum effort.
• It increases the flexibility of the waist and the hip joints.
• It benefits women by slimming the waistline and giving shape and grace to
the hipline besides exercising the pectoral muscles which hold the breasts
in position.
• This is an excellent exercise for correcting a faulty posture and for making
the body well-proportioned.
• Persons who have to sit for long periods at the workplace will find this
posture invigorating, if it is practiced during the period of work.
• Practicing Trikonasana regularly improves the appetite. It also helps
digestion and the assimilation of food.
• It relieves constipation by invigorating the peristaltic action of the bowels.
• It will help a person to attain full stature.

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BhujanGAsan

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Bhujangasana - Cobra POSE

"Bhujanga" means "cobra" in Sanskrit. This asana is called 'Bhujangasana' as the

raised trunk, neck and head while practicing it resemble a cobra rearing its hood
and about to strike, while the joined and stretched legs resemble its tail.

Sequence:

1. Lie flat on your abdomen at full length.

2. Stretch your arms on the sides with the palms turned upwards.
3. Rest the forehead and nose on the ground.
4. Keep your legs and feet together and the whole body straight. Soles must be
turned upwards.
5. Relax the whole body.
6. Place the palms flat on the floor exactly beneath the corresponding shoulders
with fingers close together.
7. Keep the elbows close to the sides.

Place the chin on the ground.

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Slowly bend the neck and head backward as far as possible, keeping the chest
close to the ground.

8. Supporting yourself lightly on the hands and forearms and inhaling, raise
slowly your head, shoulders, chest and the upper abdomen (up to the navel)
above the ground in a smooth backward movement, tensing the muscles of
the back and the nape of the neck.
9. Bend the head and neck as far back as possible.
10. Arch the back and bend the whole spine further back as far as you can,
putting very little pressure on the hands.
11. Gaze upwards.
12. Maintain this position comfortably, holding your breath.
13. Exhaling, return slowly to the starting position in the reverse order.

Caution:

• Do this asana on an empty stomach.

• Persons with peptic ulcer, hernia or high blood pressure must not practice
it.
• Women must avoid it during pregnancy because of the pressure on the
abdomen.

Benefits:

• It is very useful for removing excess fat in the abdomen and waist and
reducing the hips.
• The practice of this asana after office work will dispel fatigue.
• The regular practice of Bhujangasana will help postpone old age and bring
youthfulness by improving the elasticity of the spine.
• It relieves tension and stiffness in the neck and back.
• The alternate compression and stretching of the abdomen improves the
digestive system and stimulates the appetite.
• Bhujangasana alleviates the pain in the back and neck.
• This asana is especially beneficial to persons with a slight hump as the
head, neck and back are bent in the reverse direction.
• It helps to cure low blood pressure.
• It strengthens the arms, wrists, shoulders and the posterior.
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30
DHANURASAN

DHANURASAN

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"Dhanus" means "bow" in Sanskrit. In the final position of this asana, the body
takes the shape of a bow, drawn tight to shoot an arrow. The stretched arms and
lower legs resemble the taut bowstring, while the trunk and thighs resemble the
wooden part of the bow.

Sequence:
1. Lie with your abdomen, chest and chin resting on the ground.
2. Stretch the arms on the sides. Keep the feet a little apart.
3. Bend the legs backwards and grasp the corresponding ankles firmly.
4. Hold the arms stiff and straight. Keep the knees sufficiently apart.
5. Raise your chin and bend your head and neck backward without raising the
chest.
6. Inhaling, pull the legs slowly upward towards the ceiling (not the head).
7. While pulling hard against the ankles, raise the knees, thighs, hips, the
lower region of the navel, chest, shoulders, chin, neck and head upward all
together until the body is balanced on the navel region which alone should
touch the floor.
8. Arch the back as much as possible with the arms and legs tugging at each
other.
9. Slowly bring the big toes, the inner edges of the feet and the knees closer
and join them together.
10. Keep your head up and backward as far as you can and look up.
11. Hold your breath and maintain the posture until you feel the strain.
12. Exhaling, return slowly to the starting position in the reverse order.

Caution:

• Persons who suffer from high blood pressure, heart ailments, stomach
ulcer, colitis, hernia or slipped disc must not attempt this posture.
• Those who have undergone any abdominal operation must give it up until
they have recovered fully.
• Women should not practice this asana during pregnancy.

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 Benefits:

• Dhanurasana helps to cure rheumatism of the legs, knee-joints, hands.

• It relieves pain in the neck and back, and also certain types of lumbar pain.
• It also alleviates sciatica.
• It helps to set right slipped disc.
• It also helps to cure flatulence after meals.
• It will eradicate dyspepsia, sluggishness of the liver and urinary troubles.
• It relieves constipation by improving the peristaltic action of the intestines. It
prevents or gives relief in piles.
• It can be specially prescribed for those suffering from diabetes as it
stimulates pancreatic action.
• It prevents sterility.
• Dhanurasana strengthens the muscles of the thighs and buttocks. It makes
the abdominal, lumbar and pelvic muscles supple and strong.
• This asana has a beneficial effect on the heart, liver, spleen, bladder, the
genital organs and the solar plexus.
• Dhanurasana promotes digestion by stimulating gastric secretions and
relieves congestion of blood in the abdominal viscera.
• It reduces excess fat around the abdomen, waist, hips and thighs and is
specially beneficial to women.
• It improves the posture. It also rectifies slouching.

Akarshana Dhanurasana

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Akara Dhanurasana - The Pulled Bow Pose

"This posture is known as "Akarshana Dhanurasana" because while practicing it,

the heels and hips are raised.

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 Sequence:

1. Sit erect.
2. Stretch out the legs and keep them close together.
3. Place the palms on the floor at the sides.
4. Bend the right leg at the knee and crossing the left leg, place the right heel
on the ground beside the left ankle.
5. Grasp the right big toe with the thumb, index and middle fingers of the left
hand and the left big toe with the right thumb, index and middle fingers.
6. Inhaling and keeping the head erect, pull up the right foot till the right knee
comes near the right armpit and the right big toe touches the left ear. While
doing this, the right hand should pull the big toe of the left leg. While pulling
the toes, fix your gaze on the big toe of the stretched left leg.
7. Exhaling, bring back the right foot to the floor on the left side of the
outstretched left leg. Release the hands and stretch the legs straight again
side by side.
8. Practice reversing the position of the legs.

Variation: Stretch out the legs. Pull the big toes straight towards the ears on the
same side of the body, one after the other.

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 Benefits:

• The arms, shoulders, chest, waist, back, thighs and calves come into play
in Akarshana Dhanurasana, and they become well developed, well
proportioned and strong.

TALASANA

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 Talasana - The Palm-Tree POSE

"Tala" means "palm tree" in Sanskrit. In this posture, the body is held upright like
the trunk of a palm tree. Hence the name.

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 Sequence:

1. Stand erect.
2. Keep your feet slightly turned out and sufficiently apart according to your
height and build. Look straight ahead.
3. Inhaling, slowly raise your arms overhead with the palms facing each other.
4. Raise your heels slowly, keeping your balance.
5. Lift yourself on your toes slowly until you stand on tiptoe.
6. Exhale slowly and keep balance.
7. Inhale slowly again.
8. Balancing the body on tiptoe, pull up and stretch your arms upwards from
the shoulder-blades with the fingers outstretched.
9. Raise your heels also simultaneously as high as possible and stretch your
body to the maximum.
10. Stretch your neck and head backwards and look up.
11. Hold your breath and keep your balance. Keep yourself firmly in this
position as long as you can hold your breath comfortably.
12. Exhaling, relax the body and return to the starting position by slowly
lowering the arms and heels simultaneously, bending the neck and head
forward.

Benefits:

• Talasana fully stretches the upper portion of the body.

• It stretches the spine vertically in particular and straightens out unnatural
curves if any.
• By practicing this asana, the body becomes well-built, well-proportioned,
nimble and agile.
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 • It expands the ribcage and increases the capacity of the lungs.
• It firms up the respiratory muscles and the muscles of he neck, lower back,
abdomen and pelvis.

ARDHA MATSYENDRASANA

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Ardha Matsyendrasana - The Half-Spinal Twist Pose

"Ardha" means "half" in Sanskrit. Since the full posture is difficult to be practiced,
the half-posture, which is easier, is followed widely. This posture was first
promoted by the great Yogi Matsyendranath, one of the founders of Hatha Yoga,
and hence the name.

Sequence:

1. Sit erect.
2. Stretch out your legs.
3. Place the right heel in the perineum. Keep the right thigh straight.
4. Place the left foot flat on the floor, crossing the right knee.
5. The left heel should rest close to the right side of the right knee.
6. Pass the right arm over the left side of the left knee and line it up with the
left calf.
7. Grasp the left big toe with the index finger, middle finger and thumb of the
right hand.

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 8. Slide the left hand across the small of the back and grasp the root of the
right thigh.
9. Turn round your head, neck, shoulders and the whole trunk to the left and
bring the chin in line with the left shoulder.
10. Look as far behind you as you can. Keep the head and spine erect.
11. Maintain this position until strain is felt.
12. Release in the reverse order.
13. Repeat on the other side.

Benefits:

• Ardha Matsyendrasana is considered to be the best of the twisting postures

as it rotates the spine around its own axis besides giving two side-twists to
the spine throughout its length with the greatest efficacy, using one's own
arm and knee as a lever.
• As the spine is twisted spirally, each movable vertebra rotates in its socket,
as a result of which the spinal column, particularly the lumbar vertebrae,
becomes more flexible.

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HASTAPADASANA

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 HASTPADASAN

Mantra: OM BHANAVE NAMAH

• Procedure: Inhaling the breath through nostrils retain it and bend forward
without folding the knees. Ultimately rest both of your palms on the ground
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 and touch your knees with your forehead or the nose and exhale the breath
that you held so far with audible sound. If, in the beginning you are unable
to rest your palms on the unable to rest your palms on the ground, simply
touch the ground with finger and practice slowly.

• BENEFITS :

1. Disorders of the belly and digestive system are corrected. The chest grows
strong, hands too become stronger and your become well balanced,
beautiful and good looking.
2. Diseases of the feet, fingers are also corrected and new lease of life is
pumped in week persons.

Other Names
Hand to Foot Pose, Foot to hand Forward Bend Posture, Standing Forward
bend, Jackknife Pose, Padahastasana, Hasta-Pada Asana, Hast-Pad-Asan,
Hands and feet posture, Hast-padasana

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 Description
Hastpadasana is one of the twelve basic asanas. You must master this pose
and its variations before trying the advanced Asanas.

How to reach the stretch

1. Stand erect and keep both the legs touching each other.
2. Take a deep breath and keep both the hands up.
3. Now go on exhaling. Bend in the front.
4. Place both the hands on the ground on both the sides of the legs.
Touch the head on the knees.
5. Do not bend the knees. Hold the breath outside. Stand steadily in
this bent position.

How to release the stretch

1. Maintain position and suspension of breath 6 seconds.

2. Inhale and then return to the starting position.

Benefits

1. Disorders of the belly and digestive system are corrected. The chest
and hands become stronger and you become well balanced, beautiful and
good looking.
2. Diseases of the feet and fingers are also corrected.

Caution

Not for the people who have spinal problems, vertigo, hernia, cardiac problem, hypertension,
ulcers, myopia.Chakrasana - The Wheel Pose

"Chakra" means "wheel" in Sanskrit.

Sequence:

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1. Keep the hands on the sides of the respective thighs with fingers close together and touching
them.
2. Look straight ahead.
3. Inhaling, tense and raise the right arm slowly and laterally and bring it above the head, the inside
of the upper arm touching the right ear.
4. While raising the arm, keep the palm inwards up to the shoulder level and then turn it upwards
till it is brought straight above the head.
5. Exhaling, raise the right shoulder and bend the trunk and head together along with the raised
right arm sideways to the left till the right arm is parallel to the floor.
6. While bending thus, slide the left palm down your left thigh until it reaches the left knee; knees
should be kept straight, and the right arm must follow the ear without bending the elbow.
7. Hold this position comfortably as long as you can hold out your breath.
8. Inhaling, bring back the trunk, head and the right arm together till the right hand comes straight
above the head.
9. Exhaling and keeping the head erect, lower the right arm again to the side, turning the palm
inward at the shoulder level.
10. Repeat the exercise on the right side also.

Benefits:
• Chakrasana gives a good lateral bend to the spine and improves its elasticity.
• It increases the flexibility of the hip-joints which get very little lateral exercise in daily life.
• With regular practice of this asana, the body becomes resilient and supple, the waist slim and the
chest broad.
• It is useful in removing the rigidity of the joints of the ribcage and thus increases the capacity of
the lungs.

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SARVANGASAN

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Sarvangasana - The All-Parts Pose

"Sarva" means "all" and "Anga" means "part" in Sanskrit. Almost all parts of the body are involved and
derive benefit from this asana and hence the name.

Sequence:

1. Lie on your back with arms on the sides and palms turned down.
2. Keep the legs together, the heels and big toes together.
3. Breathe normally and relax the whole body.
4. Pressing the palms and elbows down and keeping the knees straight.
5. Inhale and while inhaling, raise the legs together till they are perpendicular to the floor.
6. Exhale and while exhaling, increase the pressure of your palms and elbows against the floor and
raise your hips and lower back off the floor and move your legs towards your head.
7. Place the palms beneath the hips and prop up the trunk and legs.
8. Sliding the palms higher on the trunk, keep on pushing the hips and the small of the back higher
and raise the whole trunk off the floor till it is vertical. While doing this, bring the legs also back
to the vertical position.
9. Place the palms at the back of the ribs and support the raised trunk and legs with the palms,
forearms and elbows.

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 10. Sliding the palms higher and higher again, raise the hips and legs further till the trunk and legs
are in a straight line.
11. Push the chest forward towards the chin and form a chin-lock.
12. Fix your gaze on the big toes and keep the balance.
13. Breathe deeply and rhythmically and maintain this posture for about three minutes.
14. Return slowly to the starting position in the reverse order.
15. Take a few deep breaths and then breathe normally.
16. Relax the body completely in Savasana.

Caution:

• Do not attempt Sarvangasana if you have any history of serious cardiovascular disorders or high
blood pressure.
• Avoid it if you are suffering from cold and your nostrils are blocked or if you have a thyroid
disorder.
• Persons suffering from eye trouble should avoid this asana.
• Young persons below fourteen years should not practice this.
• Women should not do it during menstruation as the blood released at this time is often very
acidic and a back-flow could damage the womb.
• Do not practice it if you feel dizzy or have palpitation while performing it.

Benefits:

• The principal physical benefit of Sarvangasana lies in keeping the thyroid and parathyroid glands
healthy, which regulate the functioning of many vital organs of the body and stabilize the
metabolic processes. A healthy thyroid will reduce nervous tension. Signs of old age, due to the
faulty functioning of the thyroid, are counteracted by performing this asana regularly.
• It also activates the pituitary and thyrnus glands and keeps the prostate gland healthy.
• It prevents the untimely wrinkling of the face and premature ageing.
• The inverted position of the body in Sarvangasana, in which the feet and legs are kept higher than
the heart, promotes an increased flow of blood to the thorax, neck and head on account of the
reversal of the gravitational pull on the blood flow. A rich flow of blood to the brain, the scalp,
face, the organs of the chest, the roots of the cranial and spinal nerves, and other vital organs and
glands is ensured. Most circulatory congestions are relieved besides promoting the free flow of
hormones into the blood. The reverse flow of blood also relieves the work of the heart.
• A regular practice of this asana will keep the vertebral column supple. A stiff spine can be made
pliable and minor defects in its curvature are corrected. The spinal nerves are also toned up.
• The muscles of the upper arms, shoulders, neck and thighs get strengthened.
• The inversion of the body relieves any congestion of the organs in the lower part of the abdomen
and the pelvis.
• The liver and kidneys get massaged and function better.
• It improves digestion and pancreatic secretion.
• It prevents the accumulation of fat around the abdomen, waist and hips.
• This asana prevents sagging of breasts in women.
• It improves the functioning of the throat vessels and the vocal cords. The voice is enriched on
account of the pressure exerted on the neck and the massaging of the larynx and pharynx and all
the organs of the throat.
• It enables the practitioner to have good eyesight.

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 • Persons engaged in sedentary occupations or whose work demands long hours of standing will
find this posture ideal for easing the legs. A regular practice of this asana will help to regulate
and normalize the weight of the body because of its effect on the thyroid gland.
• The practice of this asana gives relief to those suffering from palpitation, bronchitis, tonsillitis,
headache, insomnia and epilepsy.
• Doing this asana regularly will prevent goiter.
• It relieves pain in the back of the neck.
• It prevents hernia and gives relief in cases of bleeding piles and urinary disorders.
• This asana has often been found helpful in the treatment of leprosy.
• Sarvangasana counteracts nervous fatigue and exhaustion.
• The continued practice of Sarvangasana prevents cold and other nasal disturbances by clearing
congestion in the sinus cavities.

Naukasana - The Boat Pose

"Nauka" means "boat" in Sanskrit. The final position of this asana resembles a boat. Hence the name.
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Sequence:

1. Lie straight on your abdomen and chest with your forehead resting on the floor.
2. Keep the feet together and the arms on the sides.
3. Stretch out the arms on both sides of the head and keep them parallel.
4. Turn down the palms on the floor with fingers close together.
5. Keep your forehead on the floor between the upper arms.
6. Inhaling, raise the arms, head, neck, shoulders, trunk and legs all together slowly and
simultaneously as high as possible without bending the knees and elbows and without any jerk.
7. While doing this, keep the upper arms touching the ears and the feet together.
8. Bring the head up as high as possible and keep it between the raised upper arms.
9. Bend the extremities as far back as possible, and the back should be well arched.
10. The whole body should be curved from the fingertips to the toes, both of which should be on the
same level.
11. Balance the entire weight of the body on the lower part of the abdomen which alone should touch
the ground.
12. Maintain the posture motionlessly, as long as you can comfortably hold your breath.
13. Exhaling return slowly to the starting position.
14. Relax completely in Savasana.

Benefits:

• Naukasana bends the middle of the spine and makes it flexible.

• Deformities of the spinal column are corrected.
• It strengthens the hips, arms, thighs, knees, calves, feet and the pelvic region.
• It expands the chest and strengthens the lungs.
• It strengthens the muscles of the back, abdomen, the lower limbs, neck and shoulders.

ARDHA SALBHASAN

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ARDHA SALBHASANA - The Locust Pose
"Shalabha" means "locust" in Sanskrit. The final position of this asana resembles a locust when it lowers
its head to eat and raises its tail. Hence, the name.

Sequence:

1. Lie flat on your abdomen and chest with the face downwards.
2. Keep the hips close to the floor and the legs straight and close to each other.
3. Keep your arms stretched back on the sides with palms turned upwards.
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 4. Relax.
5. Raise your head a little and place your chin on the floor.
6. Clench your fingers into fists and place them close to the thighs.
7. Keep the knees rigid and stiffen your arms and legs.
8. Inhale slowly and deeply and hold your breath.
9. Put mild pressure on the clenched fists and raise backward both legs together slowly as high as
you can from the navel without raising the head or bending the knees.
10. Hold this position for a few seconds.
11. Exhaling, put mild pressure on the fists and lower the legs, slowly to the floor without bending
the knees.
12. Relax.

Caution:

• Aged and corpulent persons and beginners will find this asana difficult at first. They must not
strain themselves to raise their legs very high from the floor. They must practice slowly
according to their capacity, and each time they practice, they should try to lift the legs a little
higher without strain and pause for a moment when they can go no further.
• One should practice Ardha Shalabhasana for a few weeks and strengthen their back and leg
muscles before assuming the full posture which can be performed correctly only after long
practice.
• Do not clench your fist too tight or too loose.
• Beginners may tuck in their fists under the thighs which will enable them to lift their legs higher
and more easily.
• Breathing should be controlled while performing this asana.
• After completing Shalabhasana and before starting the next asana, relax completely in Savasana
until breathing returns to normal.
• Persons with hernia, weak lungs and cardiac complaints should not practice the asana.
• Pregnant women should also not practice this asana.

Benefits:

• Shalabhasana is a good exercise for the legs, thighs, hips, buttocks, the lower abdomen,
diaphragm and wrists.
• This yoga pose strengthens the muscles of the small of the back.
• Because of the deep inhalation and holding of the breath in this asana, the lungs expand and
become strong and the chest broadens.
• The blood circulation improves.
• The asana directly massages the heart and improves its action.
• It greatly influences the activity of the adrenal and prostate glands and the reproductive organs
and glands.
• The lower lumbar and sacral regions of the spine become more flexible and the lumbo-sacral
nerves are toned tip.
• Shalabhasana corrects any faulty curvature in the base of the spinal column.
• It dissolves excess fat from the thighs, hips, waist, abdomen and the posterior.
• A protruding belly gets reduced and the waist becomes resilient and supple.
• Persons suffering from bronchitis get relief.
• This asana is used for the relief of rheumatic pain in the hips and knees.
• Practice of this asana alleviates oedema of the ankles and feet.
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• This yoga pose benefits women through its effect on the ovaries and uterus, helping to correct
disorders of these organs.

MAKARASANA

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Makarasana - The Crocodile Pose

"Makar" means "crocodile" in Sanskrit.

Sequence:

1. Lie flat on the carpet with the chin, chest and abdomen touching the ground.
2. Stretch out the legs together at full length.
3. Keep the arms on their respective sides.
4. Spread the legs comfortably apart and rest them on the floor.
5. Heels must point towards each other and the edges of the feet must touch the floor.
6. The feet should be at right angles to the legs and the toes pointing outward.
7. Raise your trunk and head.
8. Bring one hand beneath the opposite shoulder and grasp it lightly and place the other hand on the
opposite shoulder and grasp it lightly. Do this in such a way that a 'double triangle is formed with
the folded elbows resting exactly above one another and the forearms crossing the opposite upper
arms.

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 9. Rest your forehead on this 'double triangle' and dip your face in the space in between.
10. Close your eyes and relax.
11. Do abdominal breathing and maintain this position as long as comfortable.
12. Lie on your back and resume.

Benefits:

• Makarasana induces a complete relaxation of the body and mind.

• It relaxes the muscles and relieves the fatigue after a strenuous asana.
• The asana relieves and helps correct many breathing troubles and disorders in the genito-urinary
system.
• It helps to reduce high blood pressure.
• Makarasana stimulates the small intestines which, in helps the digestive processes.
• It prevents scoliosis and flatulence

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SAVASANA

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Savasana - The Corpse Pose

"Sava" means "dead body" in Sanskrit. To practice this asana, one should lie motionless on the floor like
as dead body in order to secure complete relaxation of all parts of his body and remove tensions, both
physical and mental.

Sequence:

1. Select a quiet and well-ventilated place.

2. Spread your carpet on a firm and flat surface.
3. Wear only minimum clothing.
4. Lie flat on your back at full length.
5. Rest your head in a comfortable position with the face turned upwards.
6. Stretch out your legs at full length.
7. Legs should be kept sufficiently apart.
8. Keep the knees slightly flexed.
9. Extend the arms fully and rest them lightly on their respective sides with the hands about a foot
away from the thighs.
10. Palms should be turned upwards and fingers slightly curled.
11. Allow your mouth to fall open slightly.
12. Drop your chin and let your lower jaw sag a little.
13. Allow your teeth to part a little.
14. Close your eyes gently.
15. Breathe naturally through the nose and do not attempt to regulate your breathing.
16. Lie perfectly still like a corpse and persuade all your muscles to relax completely.
17. Relax your mind by freeing it from immediate cares, conflicts, worries and fears.
18. As you relax, allow your mind to run over every part and organ of your body from head to toe.
Get a picture of each part in your mind and 'let go' without any conscious effort.
19. If there are any parts of your body that still feel taut, relax them by releasing the muscles.
20. Be aware of only your breath and follow its rhythm until you lose consciousness of your body.
21. As you regain consciousness of the body, take a few deep breaths.
22. Join your legs slowly and bring back your arms to their respective sides.
23. Open your eyes gently.
24. Stretch your limbs and get up slowly to the sitting position and then to the standing position.

Caution:

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 • Do not practice under glaring light.
• Always relax on a firm and flat surface.
• Do not yawn at any stage of the practice.
• Do not keep your hands under your head or on your chest.

Benefits:

• Savasana, rightly practiced, pacifies the body and quietens the mind by discharging muscular,
nervous, mental and emotional tensions almost immediately.
• Persons who are tense by temperament and who find it hard to relax may do it whenever they are
restless or agitated and they will gain stability and balance besides feeling more rested.
• The debilitating effects of anxiety, frustration, fear, insecurity and restlessness, both physical and
mental, are minimized.
• Fits of depression and emotional conflicts which are the consequences of stress will be
eliminated gradually and inner peace regained quickly.
• The restful repose of Savasana imparts new vigor to the body and mind simultaneously. The
whole body gets conditioned and the physical and mental capacity is considerably increased.
• Rest and calmness and the sense of well-being by Savasana repair the overworked parts of your
body and they start working again more vigorously as they are recharged with energy. Your
reserves of energy make good the losses resulting from the stresses of everyday life. Efficiency in
work improves.
• A regular practice of this asana will enable you to strike a balance between rest and work.
• Conscious relaxation in this posture between spells of work in office or at home will counteract
fatigue and refresh the tired limbs quickly and completely. It gives the maximum renewed
strength in the minimum time.
• Relaxation in Savasana when you are mentally fatigued after prolonged work will improve
concentration.
• Savasana enables you to overcome fatigue in a few minutes. After playing strenuous games,
doing intense physical exertion, or long-distance walking, you may do this asana till your
breathing resumes its normal rhythm and your heart regains its normal beat. This will eliminate
fatigue and you will feel refreshed since the exercised and overtaxed parts and muscles of the
body are given adequate rest and thorough relaxation.
• It is imperative that this asana is done both at the beginning and at the end of every yoga session:
it should also be interspersed with other exercises to get the best benefit. If it is practiced for a
brief period between any two strenuous asanas or a group of asanas, it will work off the pent up
tension in the muscles and revitalize the limbs. You may also round off a session of yogic
exercises by relaxing in this asana for about ten minutes to cool down the body.
• Persons who are tired after a sleepless night will feel refreshed if they do this asana for a few
minutes at frequent intervals during the day. They will sleep well at night as deep relaxation
helps to promote sounder sleep.
• A few minutes of psychosomatic relaxation in this asana is more beneficial for the body and
mind than many hours of restless sleep.
• If Savasana is practiced for longer spells during the day at frequent and regular intervals, the
hours of sleep during the night could be reduced. The need for daytime dozing will also decrease.
• By practicing this asana, any difficulty in going off to sleep can be overcome and the need for
sedatives can be gradually reduced and finally eliminated as this asana is a natural tranquillizer.
• Savasana provides relief form various aches and pains.
• It gives relief during giddiness, nervousness and irritability.
• It alleviates headache, angina pectoris and dyspepsia.
• Relaxation in Savasana tames the mind and makes it calm and alert.
• It helps withdraw senses from their objects and makes concentration and meditation easy.
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